Fitness & Warm-Up · Drill
Cable Exercises That Match Your Swing
Part of our fitness & warm-up programs for swing speed and strength. Build a program with it
The best strength work for golf looks a bit like a golf swing. Use a cable machine. Pull a rope down from high into a pretend impact position. That trains your hand path. Pull the cable around from the side to practice loading and turning. Pull it across your body from a split stance to work your core and arms. And lift it from low to high on a diagonal, toward your finish. Use moderate weight so you stay in good positions.
The drill
- Rope pulldown into impact.
- Side pull-arounds to load and turn.
- Split-stance pulls.
- Low-to-high diagonal lifts.
- Moderate weight, about 3 sets of 8 each side.
Why it works
A golf swing is a rotational movement that moves force from the ground through your hips, trunk and arms. Cable work lets you load those same movement patterns with steady resistance in the directions you swing. Moderate weight keeps your positions clean, so you build strength in the patterns you use rather than in compensations.
Common mistakes
- Using too much weight, so your shoulders hike up and your back arches to finish the rep.Lower the weight until you can hold your posture and control every rep.
- Pulling with only your arms and keeping your hips and chest still.Let your hips and trunk turn with the pull so the work goes through your core.
- Rushing the reps and letting the weight stack snap back.Move out smoothly and return slowly, so you control the cable in both directions.
How you'll know it's working
- Your lead hip and chest turn through each rep while your head stays steady.
- The last rep of each set looks the same as the first, with no leaning or jerking.
- On the course, your turn feels more stable and you can hold your finish balanced.
Make it easier or harder
Easier: Use a light weight or a single arm of the movement at a time, and slow the reps down until the positions feel natural.
Harder: Add a pause at the end of each pull, or use a slightly heavier weight, as long as your positions stay clean.
Common questions
How often should I do cable exercises for golf?
Two sessions a week is a reasonable start, with a rest day between them. Stop if anything hurts.
Are cable exercises better than free weights for golf?
They are not better in every way, but they let you train rotation and diagonal pulls with steady tension. Free weights still help with basic strength, so the two work well together.
